
By LILIAN EARLE 














Book_ ■ /! 5 


Copyright X? 


COPYRIGHT DKPOSIT. 















Lessons in the Attainment 


HEALTH and BEAUTY 



By LI LI AN EARLE 

i H 

446 Fullerton Parkway 

CHICAGO 


,V\J5 


Copyright 1913 
By Lilian Earle 


©CI.A354461 

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TO WHOM IT MAY CONCERN 


There is no lasting beauty without health. The 
acquirement of health and beauty is a matter of growth. 
It requires time for tissues to change, but the process is 
continuous; with every breath the exhausted cells are 
replaced by new ones. By intelligent direction you can 
build your body in health and beauty. 

To maintain health and beauty we must develop sym¬ 
metrically the entire organism; that necessitates the har¬ 
monious co-operation of mind and body. 

Hold steadfastly your ideal in thought and endeavor 
continually to give that more perfect expression in your 
words, acts and appearance. 

Put discouragement and impatience out of your vocab¬ 
ulary. Put perseverance and patience in their place.. 


Take some exercise every day regularly. Always 
exercise in the fresh air; before an open window is suf¬ 
ficient. Loose clothing is preferable for vigorous exer¬ 
cising; it is not necessary to be undressed, but corsets, 
tight waist bands and tight neck bands should be left off, 
that the circulation and muscles may be free. 

Each lesson should be studied daily for a week before 
taking up the next. Review the preceding lessons fre¬ 
quently. 




When exercising stop at the first sign of fatigue; 

breathe rhythmically for a few minutes and when rested 
resume exercise. 


Always go to your exercise in a free, happy state of 
mind. If you are not happy when the time comes for 
you to work, stand erect, raise your chest and chin, look 
up, and smile. The change of physical attitude will 
change the mental attitude. It is reactionary. This 
■work should be a recreation and pleasure. 

Do not take vigorous exercises or a bath within an 
hour after meals. 

Right breathing and right thinking are the most im¬ 
portant steps toward health and beauty. 

“ Eternal vigilance is the price of liberty. ” 

3 







LESSON ONE 

Poise 

The great question of life is one of poise—of balance. 
Poise is equilibrium in motion and at rest. It means mind 
in command, body in obedience, both as regards function 
and expression. 

To have control of the body one must have a normal 
development and use of all its parts. When physical 
control is obtained it gives a sense of repose and power to 
the mind. The law of physical control is “strength at 
the center, freedom on the surface.” 

Some attain poise apparently without effort. They 
seem harmoniously constituted. Others have to acquire 
it by diligent application. One can gain this only through 
conscious relaxation, deep breathing, exercise, and con¬ 
centration upon one’s purpose. We practice consciously 
that we may act or express ourselves aright unconsciously. 
We learn how to stand, to walk, to sit correctly, that we 
may lose selfconsciousness, yet continually deport our 
bodies with grace and with natural freedom. 

The spine has been called the thermometer of strength. 
In it are twenty-four joints which should be supple and 
easily flexed forward, backward and laterally. 

Hogarth’s “line of beauty” indicates the natural 
double curve in the spine; curving in at the neck, outward 
at the shoulder, in at the waist, and outward at the hips. 
The spine being curved often prevents the brain from 
being shocked. 

DaVinci’s “line of Beauty” is the straight line indi¬ 
cated by the ankle joint, knee joint, hip joint, shoulder 
joint, and ear. That is attained in standing by bearing 
the weight upon the balls of the feet, with straight knees, 
relaxed hips, (avoid swaying the back) high chest, and 
chin slightly raised. In that position the body is correctly 
poised. 


5 






The poise df the head is especially important. First, 
there must be a supple spine, a flat back, a well developed 
chest and neck to support the head; then the neck and 
head can be carried regally without the slightest tension 
in the neck and shoulders. 

Exercise !. To get the head perfectly poised, sit 
erect. This implies a chest well raised and no sway in 
the “small of the back.” Close the eyes, relax the neck, 
and try to get the sense of the head being balanced on the 
spine at the base of the skull. Sway the head gently from 
side to side, then forward and backward. 

Do not draw the chin in, but raise it slightly by tilt¬ 
ing the head back. Carrying the chin down, drawing 
the chin in, or craning the neck forward, not only causes 
tension and an enlargement at the back of the neck, and 
nervousness from the tension, but also causes wrinkles 
in the sides of the neck, and sometimes a double chin; 
therefore it is deleterious to both health and beauty. 

Practice this until the perfectly poised head becomes 
habitual. 

Exercise 2. Sit with chest up, shoulders hanging 
loosely back; never hold them tense. Without turning 
the face let the head drop over on the right shoulder, 
taking a deep breath as you do so; then roll the head 
round back to the left shoulder; then as the head rolls 
forward onto the chest, exhale. 

Repeat five times then reverse the motion. This re¬ 
laxes and developes the neck. 

Chest up does not mean chest protruded forward by 
strong muscular effort. Take a full breath just filling the 
lungs without straining the muscles, then exhale, keeping 
the chest up as when full of air. 

Exercise 3. Stand in poised position, weight resting 
evenly on balls of both feet. Sway body forward from 
the ankle joint, then backward; repeat several times; 
keep your chest up and do not bend at the waist. 

Without turning the body, sway to the right and to 
the left several times. 


6 






Sway rotary (forward, to left, backward, to right, for¬ 
ward then reverse) several times. 

In this exercise you should feel that you are perfectly 
balanced on the balls of the feet. Do not project hips 
or abdomen to balance you; maintain the straight line. 
This is to acquire balance and to give physical control. 
Practice daily. 

Exercise 4. To obtain poise and correct carriage in 
standing, rest the weight of the body on the ball of one 
foot. Let the other foot be relaxed; it may rest beside the 
foot that is bearing the weight, or a little back of it with 
the toe turned more out, or it may rest forward of it. Let 
the relaxed foot rest lightly on the ball, never on the heel. 
Do not drop the hip nor bend the knee while standing. 
The leg that bears the weight must be straight and firm. 
The hips should be relaxed and the back as straight as 
the curve in the spine will allow; not swayed forward 
at the waist line. 

Carry the chest up; that draws the abdomen in and 
flattens the shoulder blades. One cannot have a good 
carriage with a sunken chest. 

Standing with weight upon one foot, slowly transfer 
the weight to the other foot gently swaying the body to¬ 
ward that side, relaxing the first foot. Change weight 
ten times very slowly for practice. 

This is for habitual use. 

Exercise 5. Assume position as in Ex. 4; rest weight 
on the ball of the right foot; turn the face and chest 
slowly to the right, lifting left heel from the floor. Turn 
face slowly forward; transfer weight to ball of left foot, 
turning face and chest on round to the left, lifting right 
heel from the floor. Hold the thought of repose in action. 

This is to use every day instead of picking up your 
feet and taking two or three steps to turn around. Prac¬ 
tice it every time you stand or turn. It will help you to 
conserve your strength and is invaluable in acquiring 
poise and a graceful carriage. 

7 





LESSON TWO 

Walking, Sitting 

“Beauty’s not a thing, it’s a condition.” The same 
is true of health. The highest type of beauty is a rational 
mind in a healthy body. The appreciation of beauty, 
grace, and health is a matter of common sense and good 
taste; to possess and retain them is a matter of culture. 

While there are as many ideals as there are minds, yet 
there are principles and generalities that apply to all, 
and these we shall consider. 

Beginning with our lesson on poise let us learn, in con¬ 
nection with that lesson, how to stand, to walk, and to sit 
correctly. 

Now to realize the necessity and reasonableness of con¬ 
centrating your mind on what you are doing, you must 
understand that the brain is a part of the nervous system 
and the nerves control every fibre of the body. You can¬ 
not put the point of a pin down on the body where there 
is not a nerve to carry the message to the brain. This 
shows the intimate relation between the brain and the 
body. By holding an ideal in the mind and concentrating 
the thought upon it while exercising the nerves and mus¬ 
cles, correct habits can easily be acquired. The body 
should be trained to obey the will. The expression on 
the face is as much a physical habit as is the manner of 
standing, walking, or sitting. We can control and regu¬ 
late them all, and we should do so. 

Exercise I. To stand in correct poise for taking exer¬ 
cise: 

Heels near together—according to your weight and 
height. Greater weight and height require a wider base. 

Toes turned slightly outward. 

Weight resting on balls of feet. 

Knees straight. 

Hips relaxed. 


8 





Small of back not swayed. 

Chest up and forward. 

Chin up, straight forward. 

When this position is correctly taken the shoulders 
should hang back in place relaxed, and the abdomen is 
drawn in over the pelvic basin where it belongs. 

Exercise II. For making foot and ankle muscles 
strong and supple: Stand erect as in Exercise 1, rise 
slowly on toes, ankles together, while you count four, in¬ 
haling ; pause, sink slowly while you count four, exhaling. 
Repeat seven times. After some practice increase the 
count to eight. 

Exercise III. For freedom of movement in the hip 
joint: stand resting weight of body on one foot while you 
swing the other forward and backward as easily as a 
pendulum swings; hold the pendulum in mind. Let the 
action be entirely in the hip joint. Swing each foot five 
times; maintain a steady, erect position. 

Exercise IY. The principal action in walking is in 
the hip joint, next comes the ankle, then the ball of the 
foot, then the knee. Observe the same position as given 
for standing; let the chest lead; let the leg swing from 
the hip but never drop the hip of the leg that swings for¬ 
ward—avoid making the hip movement noticeable. Let 
the inside of the heels fall in a straight line, the toes turn¬ 
ing a very little outward. In extending the foot forward 
project the toes downward, and do not show the soles of 
the feet any more than you can prevent, from in front 
or from behind. Let the heel and the ball of the for¬ 
ward foot touch the ground almost simultaneously. Push 
the weight of the body forward with the back foot. Avoid 
diggiilg the heels in and pulling yourself forward; and 
avoid picking up the heel behind too quickly. Do not 
work or tense the arms or shoulders when walking, nor 
carry the elbows pointing outward. To develop grace in 
walking hold the thought that the power flows through 
the hip joint downward; there must be a degree of re¬ 
laxation in the leg and foot. 

9 






Exercise V. Practice walking out of doors, inhaling 
four steps, exhaling four steps, then pause two steps. 
After some practice increase the number. If you are 
perfectly poised in your carriage and breathe deeply 
always when in the fresh air, walking will be refreshing, 
restful and healthful. Remember to carry the chin and 
the chest forward, without tenseness in any part of the 
body. 

Exercise VI. Sitting and rising: When you approach 
a chair do not take two or three steps to turn around, 
but with weight on forward foot nearest chair, swing 
round on the balls of your feet turning your back to the 
chair. (Do not turn on your heels, that is the military 
movement.) Bend the back knee first, letting the body 
down slowly to the chair; do not stoop forward nor put 
your hands to your knees as the body goes down. Sit 
well back in the chair never letting the end of the spine 
touch the seat. Let the small of the back rest against 
the back of the chair so there may be repose and relaxa¬ 
tion in your position. Feel that the chair is able to hold 
you up and rest upon it, let the weight of the body rest 
upon the big muscles of the thigh. Hold the chest up 
but not rigid, and the head well poised. If the head is 
balanced it will tip slightly forward when the shoulders 
go back against the chair, and as the chest comes forward 
the chin will tip slightly up; observe this law of balance 
for the sake of grace, beauty and health. 

When you lean forward let it be from the hip joint; 
do not bend forward from the waist. 

When you rise from the chair let the chest incline 
slightly forward and the chin upward as you straighten 
the knee; let the strong muscles of the leg raise you easily 
up to an erect position. Practice sitting and rising with 
each leg until you can do both easily and gracefully. 

Hold the thought of serenity, of tranquility, when you 
practice this, that you may acquire a quiet grace in the 
action. 


10 






LESSON THREE 

Respiration 

Respiration consists in inhaling, drawing the air into 
the lungs, and exhaling, sending it out. In normal res¬ 
piration the diaphragm presses downward upon the stom¬ 
ach and liver, pushing the wall of the abdomen slightly 
forward; the ribs are raised on each side, expanding the 
sides and back somewhat; and the chest swells. 

A deep breath means the equal filling of the entire 
lung. An abdominal breath presses the diaphragm down¬ 
ward against the abdomen, but is not necessarily a deep 
breath. The intercostal breath distends the sides and 
back; it belongs to the emotional zone. The apex breath 
is in the upper part of the lungs; it is sometimes called 
the mental breath. It is good to clarify the mind and re¬ 
fresh it when tired; we must use that part of the lung, 
also, to beautify the throat and chest, and to prevent 
tuberculosis. We practice each of these breaths for its 
special use, but we need to acquire the habit of the full, 
rhythmic breath, using equally the entire lung, for habit¬ 
ual use. 

Science teaches us that the body is purified by breath¬ 
ing. Poisonous gas and effete tissue are expelled, and 
vitalizing elements are taken in through the lungs. The 
character of the blood and nerves, the color in your cheek 
and lip, and the sparkle in your eye depend very largely 
upon your manner of breathing. Many cases of sickness 
are the result of oxygen starvation. The curative power 
of the air is greater than any other one agent; from the 
air in the lungs the vital element is taken up by the circu¬ 
latory system and fed to the brain and nerves. 

The respiratory, circulatory, and nervous systems 
seem to act upon each other like magic. If you become 
excited or nervous upon any occasion, whether from an¬ 
ger, fear, or anticipation, you will find your pulse beating 

11 






faster and your respiration shorter and quicker. At once 
take a few gentle, slow, rhythmic breaths and you can 
feel your pulse slow down to normal, and your excitement 
disappear; and you will regain your poise, self possession 
and assurance. Do not forget this; it may serve you well 
in many emergencies. 

You need never allow yourself to become over fatigued 
if you have time to take “a long breath.” In traveling, 
shopping, working and entertaining, remember at inter¬ 
vals to relax and take a few deep, rhythmic breaths, 
closing the eyes, if possible, to relax them and also to 
shut everything out but the thought of rest. It will pre¬ 
serve your health and beauty, and render you more ef¬ 
ficient and attractive. Inhale through the nostrils habit¬ 
ually. 

A rhythmic breath is one in which the inhalation and 
exhalation is of the same length of time, followed by a 
pause or cessation, of uniform length of time; half the 
length of the inhalation is good for general use. As: to 
inhale, counting 1, 2, 3, 4; exhale, 1, 2, 3, 4; then pause, 
1, 2. Let the change from inhalation to exhalation be as 
gentle as possible. Let the count be as fast as your 
average pulse beat. When exercising, let the count be as 
many as you can take comfortably; but for habitual 
breathing it must needs be fewer. 

It is very important to carry the chest well up that the 
lungs may have room to expand and take in enough air 
to supply the system adequately. When the chest is 
sunken the lungs can not do their work properly. Exer¬ 
cises of the arms and trunk aid the lungs by keeping 
the surrounding muscles active and supple, so they do 
not bind the ribs down too tightly. The ribs should move 
easily with every respiration. Breathing exercises de¬ 
velop the elastic powers of the body giving grace and 
freedom of action. 

Exercise I. Lying prone upon the back, relax the 
whole body. Place one hand on chest at base of throat, 
the other on abdomen at waist line; take a deep breath 

12 





and hold while you contract the adbomen, pressing the 
air into the chest; you can feel the abdomen draw in as 
it contracts; then relax the abdominal muscles allowing 
it to swell out; contract again, repeating that three times; 
then exhale holding the chest up. Do not let the chest 
sink when you exhale. This will strengthen the lungs, 
and is fine for the liver and stomach. 

Exercise II. Repeat exercise one with both hands 
on chest; press down firmly when you exhale, but do not 
let the chest go down. This is for developing the chest. 
By concentration and patient practice, control of the 
chest and abdomen can be secured. 

Exercise III. Inhale a full breath, draw lips together 
as to whistle, exhale a little through them forcibly, pause 
holding the breath, then exhale a little more, repeating 
the process until the lungs are emptied. This will stimu¬ 
late, and cleanse the lungs of the old air in them. Re¬ 
peat three times or more. This is to be used when lying, 
sitting and standing. 

Exercise IV. Reverse Exercise III. Inhale a little, 
pause, inhale a little more, pause, and so continue until 
the lungs are as full as can be, then draw the lips as to 
whistle and exhale through them with some force. This 
will develop the lung cells and broaden the chest. 

Exercise V. To cleanse the lungs and refresh them, 
and to strengthen the lung tissue : Exhale through the nos¬ 
tril all you can, then place a pipe-stem or tube that size, 
between the lips, and continue to exhale through that 
until you have expelled all the air you can: then inhale 
through the nostril a full breath, and place the pipe-stem 
between the lips and draw in as much more air through it 
as you can hold. Do not strain the lungs. Practice for 
two or three minutes every day, lying, sitting, or standing. 

These respiratory exercises will tone up the whole 
system and stimulate organic action; they are beneficial 
to the stomach and liver. Habitually carry the chest up 
with the small of the back relaxed, that the shoulders 

13 






may hang back easily. Avoid raising the shoulders or 
using the chest muscles vigorously in taking a deep breath. 
Inhale as gently and quietly as a person does in sleep. 
We practice breathing exercises to acquire lung expan¬ 
sion, and breath control, not muscular development. 
Practice these every day. 

Remember with every exercise to hold the thought of 
its definite purpose. 


14 








LESSON FOUR 

Relaxation 

Relaxation of mind and body is most valuable in at¬ 
taining or preserving beauty and health. To relax is to 
let loose; to tense is to hold taut. 

Tension is an unnecessary expenditure of nerve force. 
It exhausts the nerves, tires the muscles, and causes 
fatigue, nervousness, sleeplessness and many other seri¬ 
ous results. It is not only destructive of health, but it 
is the worst enemy to grace and beauty. Tension in the 
muscles about the eye will mar an otherwise beautiful 
face. 

Tension is indicated by tapping the feet, jerking the 
head, drumming with the fingers, clasping and unclasp¬ 
ing the hands, grating the teeth, biting the finger nails, 
or lips, frowning and raising the brow, squinting and 
blinking the eyes, in stiffness of carriage, irritability of 
temper, etc. All such habits show a wasting of nerve 
force and lack of poise, a need of relaxation and self 
control. 

Tension is usually the result of the state of mind; 
it is often the reflexion of fear. The mind, through the 
brain, which is the seat of the nervous system, controls 
the nerves, and the nerves control every action of the 
muscles. Any fear or worry will cause tension; and some 
sort of mental agitation or disquietude is at the root of 
almost all tension and nerve trouble. Fear and worry 
indicate an unhappy state of mind, and you never saw 
an habitually unhappy person who was beautiful, graceful 
or healthy. 

Relaxation is the antidote to tension. To attain that 
most effectively the mental attitude must be changed; 
the inharmonious thoughts that produce tension must be 
banished. The body and mind react upon each other. We 

15 






must learn to control our thoughts; persistent thought 
along lines of harmony, health and happiness or “the 
good, the true, and the beautiful,” will manifest itself 
in the body. We must also learn to control our bodies; 
assuming the physical attitudes and actions which express 
the desired states of mind will induce those states of 
mind. 

Do not allow your emotions to control you. Develop 
your reasoning faculty. Drive out the thoughts that 
affect you disastrously. Remember there are two classes 
of things you need never worry over; the things you 
can help, and those you cannot help; and act accordingly. 

In case of pain, headache, or cough from the throat, 
simple relaxation will very often relieve it. It allows 
the nerves to act normally, the circulation to flow freely, 
and the recuperative power of nature to do its work with¬ 
out resistance. Laughter and yawns are relaxing; a 
happy frame of mind aids, and is decidedly hygienic: 
and smiles are beautifying. 

Below are exercises for the relaxation of the body; and 
to induce relaxation of the mind. 

Only by control of your own thought can you be¬ 
come master of your own body. 

Exercise 1. Rest position lying: Lie flat on back, 
hands loosely laid on chest. Draw knees up vertically 
over hips; place three or four pillows or cushions under 
lower leg and feet to support them in a horizontal posi¬ 
tion. Let the knees be some inches apart, as it will give 
better relaxation to the pelvic region. Take a full breath, 
filling first the lower part of the lungs; this will cause the 
walls of the abdomen to distend slightly. Then gradually 
fill the middle of the lungs, which will press the ribs out¬ 
ward; then the upper part, which will swell the chest. 
(To be sure you breathe correctly place the hands on 
each part until you know that the action is there.) When 
you are accustomed to breathing that way then lie relaxed 
taking deep breaths very gently, and rest. 

16 







Exercise 2. To rest lying on face: Place three or 
four pillows or cushions in a stack, so they will support 
the abdomen when you lie over them. Let the knees and 
feet rest on the bed. Flex knees and bring hips up verti¬ 
cally over knees; then lean forward over the pillows 
letting the abdomen be supported by them. Have another 
pillow or two to rest the face on, and fold your arms be¬ 
tween the two stacks of pillows. Inhale slowly, the 
rhytmic breath as given in Lesson III; count 4, 6, or 8 
as is most comfortable for you. When you become ac¬ 
customed to the rhythm of the count, stop counting, but 
continue to breath rhythmically; it induces relaxation and 
rest. 

When you are tired or nervous rest in one of these 
positions for 30 minutes, more or less, as you are inclined; 
holding the thought of tranquility and rest. 

Exercise 3. Stand with chest up, head easily poised, 
hips relaxed. Raise hands up in front of chest, palms 
forward, relax the wrist and hand letting the hands hang 
devitalized. Shake the hands forward and back several 
times, then from side to side, then around and around, 
letting all the energy be in the arm, the wrist and the 
hand being perfectly relaxed. Fix the idea in your mind 
that the motor power comes from the brain through the 
shoulder, through the elbow, then the wrist, into the 
hand. 

Next, turn palms of hands toward chest, and repeat 
the same exercise. 

Next, lower hands to waist line, letting them hang 
with backs up, and repeat the same exercise. Then drop 
arms to sides relaxed. 

These exercises give grace and beauty to the arm and 

hand. 

Exercise 4. Stand as in Exercise 3; arms by side; 
with the whole arm relaxed, hanging a dead weight 
from the shoulder, twist the shoulder back and forth, 
swinging the arms, letting them flap around like empty 
sleeves. 


17 







Exercise 5. Relaxation and flexion of trunk: Stand 
erect, sleepily close the eyes, relax the neck letting the 
head fall forward, then the shoulders, then the body to 
the waist, then from the hips, let arms swing forward 
perfectly relaxed. Then rise very slowly, first energize 
the hips, then the waist, then the spine gradually, until 
the chest is raised, and lastly the head is brought erect; 
then take three full, rhythmic breaths. Repeat the exer¬ 
cise three times. 

This exercise is excellent for relaxing the spine and 
keeping it supple. It should be used daily to promote 
health and grace. 

Mind is in command of the physical forces. Thoughts 
of anger, fear, worry, impatience, irritability and the 
like inevitably produce tension in the body; if not in the 
exterior muscles it will in the organs, impeding the vital 
processes. Learn to control your thoughts. Let harmony 
dominate. Therein is the greatest beauty and health 
secret you have to learn. 






LESSON FIVE 

Health 

Health of mind and body is the most important factor 
in a successful life. Beauty of face, of figure, of mind, 
of character, is the natural outcome of it. So in the 
cultivation of beauty in its widest sense let us first con¬ 
sider this basic principle, health. 

The mind and body must work in unison, the reaction 
upon each other is so subtle and yet so forceful. 

The circulation of the blood is, excepting the breath- 
ing, the most vital process, as the blood is the nourisher 
and scavenger of the body. The work is carried on by 
the heart, arteries, capillaries, lymphatics, and veins. The 
circulation must be sufficiently rapid to adequately 
nourish the body, and carry off the waste and poisonous 
matter. The circulation can easily be accelerated by 
exercise, or by the will, in some particular part of the 
body, or throughout the general system. 

A good circulation is the strongest factor in a good 
complexion. The condition of the skin depends upon 
the quanity and quality of the blood, together with the 
elimination of waste matter through the lungs, bowels, 
kidneys and skin. Now that quality and quanity of blood 
depends upon the work of the stomach and lungs. It 
is equally important that the liver be active. Fresh air 
and enough sleep are also among the requisites for a 
good complexion. Lazy lungs and a sluggish liver cause 
a great deal of ugliness and sickness. 

Deep rhythmic breathing to oxygenate the blood, and 
exercise to thoroughly stimulate the circulation and liver, 
with relaxation, regular hours of sleep, and proper food, 
will cure most cases of torpid liver, anemia, insomnia, 
nervousness, brain fag, weak heart, indigestion, constipa¬ 
tion, headache, colds, lethargy, that tired feeling, and 

19 






many other ills. When you have banished these wicked 
fairies from your life you have taken a long step toward 
the attainment of health and beauty. 

Now, you can see why out-of-door games and sports 
are beneficial. Exercise in the fresh air enforces deep 
breathing, which feeds the blood and accelerates the cir¬ 
culation. Dancing in the open air is especially good be¬ 
cause the exercise is rhythmic, and rhythm is always 
soothing to the nerves. 

We have to guard against agitated, hurried activity, 
because, while it accelerates the circulation, the nerves 
become overactive and nervousness results. If all activity 
is taken with deep rhythmic respiration, the rhythm of 
the deep breathing together with the vital element taken 
in, would keep the nerves steady, quiet, and strong. 

Here are some exercises to stimulate the circulation, 
and invigorate the system generally. The rhythmic 
breathing must be taken with every exercise. These 
or some such exercises should be taken every day. 

Exercise 1. Sit erect, well back in the chair. Clasp 
the hands about the knee, draw it up to the chest while 
inhaling; hold the breath while giving it 3 quick, strong 
pressures against the chest. Exhale as the leg is re¬ 
turned to position; each leg five times. This is good to 
relieve indigestion, and constipation, and to develop the 
chest. 

Exercise 2. Stand erect, as in Lesson II., Ex. 1. Rise 
on toes to Tull height, extending arms forward up over 
head, hand relaxed, back of wrist leading upward. Try 
to feel the power of action coming from the shoulder to¬ 
ward the hand. When overhead, clench fist, and stretch 
upward; but keep arms slightly forward of body so as 
not to sway the back. As arms go down to sides, exhale 
and relax. Each arm five times, then both. This is good 
for the lungs, abdominal and waist muscles, leg and foot 
muscles and the circulation. 

20 





Exercise 3. Stand, with hands on chest. As you 
rise on toes inhaling a deep breath extend hand out later¬ 
ally parallel with shoulder, wrist leading. With palm 
forward, stretch from chest. As you return hand to 
position, exhale. Each arm five times, then both together. 
This will develop the chest and lungs and will flatten 
the shoulders. Remember to keep the chest well up, and 
the chin up and do not sway the back. 

Exercise 4. Energizing exercise: Stand well poised. 
As you inhale a full breath raise arms straight forward; 
hold the breath while you close the hand and slowly 
draw it back to the shoulder, extending the elbow directly 
backward; energize the hand and arm as you do so. With 
fist and arm tense, push straight forward and back to 
the shoulder rapidly three times; then exhale, dropping 
arms to sides relaxed. Repeat several times. This stimu¬ 
lates the whole system. 

Exercise 5. Stand erect. Clasp hands behind head, 
chin up, chest forward. Do not let the small of the 
back sway forward in this. Flex at the waist line, leaning 
as far to the right as you can, then lean to the left. In¬ 
hale a deep breath as you lean sidewise each time, exhale 
as you straighten up. This is good to strengthen the 
abdominal muscles, to develop the lungs, to aid diges¬ 
tion, and to stimulate a sluggish liver. Lean to each 
side seven times. Hold the thought of vitalizing and 
making supple the body. 


21 







LESSON SIX 

Sleep 

Restful sleep is an essential to health and beauty. 
It is during sleep that the whole system has a chance to 
rest and recuperate. One should sleep comfortably eight 
hours, more or less, in order to be able to use the mind 
and body to the best advantage and greatest satisfaction 
during the remainder of the twenty-four. Let us con¬ 
sider the conditions conducive to it. 

Fresh air is one necessity. The bedroom should be 
well aired while sleeping. It is also important to have 
one’s bed thoroughly aired often, for as we breathe 
through the pores of the skin, we need fresh air all about 
us. If you are wakeful at night, try fanning the bed¬ 
clothes up and down until you get the fresh air all 
through them, and often it will cause you to go to sleep 
at once. 

Sometimes a walk in the fresh air before retiring is 
very beneficial; or, to stand before an open window and 
empty the lungs completely of the old air, and refill them 
with fresh air. The oxygen in fresh air is soothing and 
tranquilizing. 

Out-of-door or porch sleeping is excellent for tired 
nerves or weak lungs; for in this way you are insured 
of the most oxygen with the least effort. 

Sleep with the mouth closed, breathe through the 
nose, and accustom yourself to taking deep rhythmic 
breaths while sleeping. By practice and determination 
you can acquire the habit. The world of fresh air will 
do you no good unless you make use of it. Do not be 
stingy about it. That is one thing that will never harm 
you to indulge yourself in. 

Sleeplessness in most cases, is due to disordered nerves. 
It may be caused by lack of poise in standing or sitting, 
for cramped lungs, heart and stomach will sometimes 

22 





rebel; or there may be great tension in the spine at the 
back of the neck or waist. Correct standing and sitting 
will relieve all of these. Too tight clothing, or an over¬ 
taxed brain without adequate recreation, may be the 
cause; it may be need of relaxation and fresh air in the 
lungs; worry and anxiety are too often the cause. In 
each case, if perfect mental and physical relaxation, with 
rhythmic breathing, be obtained, restful sleep will ensue. 

It is worth your while to learn to relax your mind at 
command; it will add years of youth to your life. 

When you lie down to sleep at night put out of your 
mind all sense of resistance to people or conditions; hold 
the happiest thought you know in your mind, and let a 
smile rest on your face to leave its imprint there. 

Exercise 1. Stand erect before an open window or in 
the fresh air. Inhale a deep breath slowly, filling the 
lower part of the lungs first; then more forcibly exhale 
all you can; pause a few seconds, and repeat seven times. 

Exercise 2. Standing, rise on toes, stretching both 
arms upward; clench fists and gradually energize, or 
stretch the whole body, taking in a full breath through 
the wide open mouth. Exhale as you relax and resume 
first position. Repeat until you yawn naturally. 

Sitting with back against the chair, stretch arms and 
legs, inhaling through wide open mouth. Repeat until 
you yawn. 

Exercise 3. Sit erect, feet resting easily on floor. 
Place the palm of the hands on each side of the abdomen, 
so low that the side of the hand touches the thigh, fingers 
pointing forward. Look steadily at the ceiling while 
taking three gentle rhythmic breaths; then let the eyelids 
droop shut, head drop forward on the chest, and the 
shoulders and trunk droop forward until the chest rests 
upon the knees, head hanging forward relaxed. Rise 
slowly, unfolding from the hips first, straighten the spine 
gradually, raising the head last. Repeat very slowly, 

23 





beginning again with three rhythmic breaths. Let the 
mind concentrate passively or languidly upon drawing 
the vital element in, as you inhale, and upon its flowing 
straight to the solar plexus as you exhale. (The solar 
plexus is just back of the pit of the stomach.) Repeat 
several times. 

Exercise 4. A restful sleeping posture is to lie prone 
on face, stretched full length. If face is turned to the 
right, flex the right elbow, bringing hand up toward chest, 
letting left arm lie straight by side. If face is turned 
to left, flex left elbow, bringing hand up toward chest, 
letting right arm lie straight by side. Draw the breasts 
up for comfort. Breathe rhythmically. 

Exercise 5. To put yourself to sleep immediately, 
relax; shake every joint and muscle out until it feels 
loose. Put all resistance out of mind and body. Just 
“don’t care” about anything. Then fix the mind upon 
the inflow of the vital element and think as languidly as 
possible that it is to sooth you to sleep; inhale as you 
count mentally 1, 2, 3, 4; then change gently and exhale, 
1, 2, 3, 4; then pause, resting, 1, 2; repeat. After a little 
practice one or two respirations should put you to sleep. 

Exercise 6. When sleeping on your back use as small 
a pillow as is comfortable. Always sleep with the chin 
tilted up slightly, as it will relieve any tension in the back 
of the neck, and also help to prevent, or efface, wrinkles 
coming under the chin. Go to sleep with an expression 
of happiness on your face; and let your first exercise 
when you waken in the morning be to smile; next, take 
seven deep rhythmic breaths. This is not only for you 
when you “feel like it,” but for every night and morning. 


24 





LESSON SEVEN 

Physical Training 

Physical training is the keynote to beauty of form 
and face. The unsurpassed beauty of the Greeks, in mind 
and body, was due to their systematic training and out- 
of-door life. Their splendidly developed minds and bodies 
have been models for succeeding generations. 

AVe should take some form of exercise daily as surely 
as we take food. The muscles lose their strength, shape 
and suppleness when not used. What we call stiff 
muscles are either tense, or weak, and in either case need 
exercise to relax, or strengthen them. 

Systematic exercise is the surest means of forestalling 
corpulency and decrepitude. It is the only means of re¬ 
taining a youthful, symmetrical figure. It is through 
exercise we strengthen the organs and parts of our bodies 
to normal activity, developing, reducing, shaping, vitaliz¬ 
ing, beautifying, as the need of the case may be. 

The strength and flexibility of the legs and back, the 
firmness of the abdomen, the elasticity of the chest, the 
graceful suppleness of the arms and neck, depend upon 
nerve control, and muscular development. These we gain 
only by definite thought and exercise; we must use our 
minds and bodies in the work, and the result will be 
increased efficiency mentally and physically, with added 
grace and beauty. 

Relaxing exercises are good, particularly for develop¬ 
ing beauty of outline, grace of action, and conservation 
of nerve force. Tensing exercises are for special stimula¬ 
tion of a part, and development of muscle and strength. 
Breathing exercises are especially beneficial to the brain 
and nerves. Assistive exercise and massage should be 
given to invalids. Rhythmic breathing should always 
accompany exercises for the best results; neither exer¬ 
cise nor breathing alone is sufficient. 

25 







For reducing, an exercise is taken vigorously and 
rapidly, while for developing, stimulating, or strengthen¬ 
ing, the muscle is gently but firmly stretched and tensed, 
followed by relaxation. If used for reducing, any exer¬ 
cise should be taken from five to ten times as many as is 
taken for developing. The reducing exercise is necessarily 
more tiring, while for building up, the exercise must be dis¬ 
continued at the first feeling of fatigue, and a breathing 
exercise taken in its place. The concentrated thought of 
what you wish to attain should always be held while 
exercising. 

To increase vitality the most beneficial exercises are 
those which bring into action the muscles of the trunk 
surrounding the organs, as follows: 

EXERCISE I. Standing erect, hands on hips, turn¬ 
ing from the ankles, twist the trunk slowly around to 
the right as far as possible, five times; then to the left, 
five times; then twist from right to left, five times. In¬ 
hale as you twist, exhale as you face forward. It is 
excellent for the kidneys, liver and spleen, to stimulate 
digestion and to relieve constipation, also to strengthen 
the muscles of the abdomen, back and legs, and make 
the waist supple and round. Be sure you do not sway 
or tense the small of the back. Make this a daily exer¬ 
cise. 

Remember that in sitting, standing, walking, playing 
or exercising a “swayed back” brings undue tension 
upon the nerves there, causing headache, backache, mis¬ 
placement of organs, constipation, a large abdomen, pro¬ 
truding hips, and an ungraceful carriage. Here is a good 
exercise to strengthen the back, relax the tension, and 
relieve these ills just enumerated. (Exercises lying on 
the back should be avoided in case of retroversion of the 
uterus.) 

EXERCISE II. Lie on back relaxed, arms by sides. 
Stretch the right foot down as far as possible, drawing 
the whole right side of the body downward; inhale 

26 


a 






deep breath as you stretch the leg; exhale as you gently 
resume position, relaxed. Stretch each leg five times, 
alternate them, then both together. 

Out-of-door games and sports are very fine for general 
health. They embrace the muscle exercise, the nerve con¬ 
trol, the fresh air bath, and the exhilaration of thought— 
a much desired combination. Lawn tennis brings all the 
muscles into play and yet is not vigorous enough to 
harden the muscles too much. Horse back riding is ex¬ 
hilarating. There is no better chest developer than 
swimming; and rowing, skating, running, skipping, jump¬ 
ing, throwing and catching a ball, and many other of 
the out-of-door games and sports, both simple and scien¬ 
tific, are valuable because of the mind and muscle develop¬ 
ment in the fresh air. The national dances and gymnastic 
and fancy dances are fine exercises for acquiring muscu¬ 
lar control and grace. The rhythm in them is beneficial. 

Here is a lesson in swimming without water. 

EXERCISE III. Stand erect, arms by sides. 

1. Hands together in front of chest, fingers point¬ 
ing upward. 

2. Hands with palms together go straight up over 

head. 

3. Turn palms out and give a sweeping stretch 
laterally down to sides again. Hold chin up high, in¬ 
hale as hands go up; exhale as hands go down to sides. 
Repeat five times. 

A good exercise for strengthening the leg and ankle 
and acquiring muscular control and poise is as follows: 

EXERCISE IV. Stand erect, heels and knees to¬ 
gether, hands on hips, fingers pointing forward. Rise 
on toes, then flex knees and ankles, sinking half way 
down to the floor, inhaling. Do not lean forward. Hold 
chest and head up; slowly rise to position, exhaling. 
Repeat five times. 


27 






EXERCISE V. Stand erect, hands on hips, fingers 
pointing forward. Take a long step then flex forward 
knee; carry chest as far forward over knee as you can, 
inhaling; keep back leg straight and strong, chin up, 
and elbows back, but do not sway the back. As you re¬ 
sume first position exhale. Each leg forward five times. 

This is fine to develop the chest, flatten the back, and 
strengthen the muscles of the legs and trunk. 

Repeat this exercise letting the head drop down to¬ 
ward the knee, and the elbows fall forward relaxed. This 
relaxes the spine, relieves a swayed back, strengthens 
the back and gives steadiness and poise. 


28 







LESSON EIGHT 

Diet and Exercise 

Beauty and health are much affected by diet. Beauty 
is more than skin deep; the roots of it are in the circula¬ 
tion, the digestion and the nerves. 

The matter of diet is one in which we should use our 
best common sense. The primary considerations are: 
the kinds of food we need, how much we need, and when 
we should take it. 

Cultivate a taste for nutritious foods and for water. 
Water is the best of all drinks. Three pints a day is 
not too much if you do not take it with meals nor within 
two hours after. It enters into all the structural com¬ 
position of the body, and constitutes more than two- 
thirds of the entire weight of the body. Many of the 
fruits and vegetables we eat help to supply this to the 
system. 

The sugar and starch in food produce fat. Fresh 
breads, potatoes, cereals, pastries, all kinds of sweets, etc., 
come in this list. 

Fats, as butter, cream, rich gravies, sauces, and the 
like, produce force, energy, heat. 

Beans, peas and lentils are classed with meats in nu¬ 
tritive value. All vegetables and fruits are good for one 
reason or another. 

In adapting foods to our needs, temperament, occupa¬ 
tion and climate have to be taken into consideration. 

One’s temperament can be modified by thought, diet 
and exercise. 

If you are inclined to corpulency, avoid all alcoholic 
drinks that stimulate the appetite. Do not overeat. Mas¬ 
ticate each bite thoroughly and less food will satisfy 
you. Leave out the fat producing foods. Do not drink 

29 






cream in your coffee, milk, chocolate, or cocoa with your 
meals. Drink half a glass of orange juice upon arising 
in the morning. Eat more of fruits and vegetables. 

To reduce, exercise vigorously and systematically, 
especially the muscles least used where the fat accumu¬ 
lates. To reduce the thickness of the back of the neck, 
first acquire correct poise of the head. Manipulate the 
joints of the spine in the back of the neck, massaging 
thoroughly with the fingers every night and morning. 
Practice daily the neck and shoulder exercises: See 
Les. I, Ex. 2. For reducing, it should be taken twenty 
times rapidly, instead of five times slowly as for develop¬ 
ing. . 

If you are thin and nervously inclined, eat the starchy 
foods and fats. Eggs, milk, and rare meats are good. 
Take a cup of hot (not boiled) milk at night before re¬ 
tiring. Rest after meals; exercise moderately; breathe 
deeply all the time. Learn to relax body and mind. 

If suffering from indigestion, pay attention to your 
nerves. Raise the chest up so the stomach will be re¬ 
lieved from all pressure, and so the lungs can take in 
more oxygen. 

Learn to relish your food. G-et the habit of chewing 
every bite as long as you can taste it. It will aid diges¬ 
tion greatly. Do not overload the stomach. Be regular 
in your eating. Eat sparingly of pastries and sweetmeats. 
Learn to laugh; it is the finest tonic for digestion yet 
known. Be cheerful always when eating; it is as im¬ 
portant as having things well cooked. A fit of anger 
will disturb and delay digestion. It often acts as a poison. 
Persons who are cross and irritable when eating may ex¬ 
pect to suffer for it. 

In cases of constipation glutinous foods should be 
avoided. Eat plenty of succulent fruits and vegetables, 
and drink plenty of water the first thing in the morning, 
the last thing at night, and between meals. 

30 







One of the best known exercises for indigestion and 
constipation is as follows: (The diaphragm is a large 
muscle separating the lungs and heart from the abdomen. 
It moves up and down with every respiration; when a 
full breath is taken it presses down against the stomach 
and liver, slightly distending the walls of the abdomen. 
When exhaling it rises, drawing in the abdomen.) 

Exercise 1. Place one hand over the pit of the stom¬ 
ach (just above the waist line) then inhale and the 
diaphragm will press downward, extending the stomach 
outward against the hand; hold the breath while you 
draw the diaphragm up letting the stomach sink inward; 
then press the diaphragm down pushing the stomach out 
again. Raise and lower it three or four times, then ex¬ 
hale and take three easy rhythmic breaths. Repeat three 
times, then rest. Do not tire the muscles; but no injury 
can possibly come from the exercise. It will often re¬ 
lieve a case of indigestion in a few minutes; and it is 
also excellent for constipation. It can be taken lying, 
sitting or standing. 

Exercise 2. Stand with weight on both feet evenly. 
Rise on toes; let right heel sink to floor holding left hip 
up, then drop the left. Reverse, letting the left heel go 
down first. Each five times. Then alternate, raising one 
as the other sinks five times. 

Another good exercise for the digestive organs, to 
relieve constipation, and to keep the waist trim and 
supple, is called the Figure 8. As follows: 

Exercise 3. Stand hands on hips. Protrude the abdo¬ 
men as far forward as possible (the shoulders inclined 
backward to balance). Sway the abdomen to the extreme 
right (the shoulders leaning to the left), then sway the 
abdomen backward as far as you can to the center, then 
bring it straight forward and sway to the left (shoulders 
leaning to the right); around backward to center, then 
straight forward, and to the right again; repeat several 
times. 


31 





Exercise 4. Lie flat on back. As you take a full 
breath draw up the right knee, clasping hands around 
it. Hold the breath while you draw it up, giving it 
three firm pressures against the chest; at the same time 
stretch the left down full length. Resume position, ex¬ 
haling, and relax. Each leg five times; then alternate 
them. This is a good massage for the abdominal organs, 
stimulating the stomach, liver and intestines. 

It is good for reducing the abdomen, hips, and thighs, 
if used tensely and rapidly. 

Exercise 2 in Lesson VII., lying on back, is also good 
for same. 

Exercise 5. A good exercise for reducing is to roll 
on the floor. If you find it too hard spread an extra rug 
or comforter down; then with arms stretched overhead, 
take a full breath and roll over there times, then exhale; 
repeat seven times to begin with, and increase it in the 
course of a few days. 

In working for any desired effect you must exercise 
every day consecutively to obtain the best results; you 
must also hold your purpose in mind. 







LESSON NINE 

Facial Expression 

To be able to attract and hold friends, and to con¬ 
tinue to win love and admiration, one must study to 
attain mental and physical poise, habits of cleanliness 
and neatness, good taste in dress, consideration for others, 
a disposition to radiate good cheer, a love for the truly 
beautful, and an appreciation of “the eternal fitness of 
things.” In comparison with these qualities, which may 
be cultivated by anyone, a merely classic cast of features, 
desirable as it may seem, is not to be considered. If 
you have not these qualities begin to-day to cultivate 
them. If you have the perfect cast of features prize it 
most highly; use every means to preserve the good looks 
you have, and add thereto in so far as it is within your 
power, not through vanity, but as a matter of good taste 
and good judgment. 

Neglect of one’s mental and physical development is 
fatal to permanent beauty and health. Sane thinking 
and right living are the only safeguards. 

If your skin is yellow or sallow, practice every day 
deep breathing and those exercises which stimulate the 
liver, kidneys, stomach, intestines and skin, to do their 
work. At the same time avoid anger, grouchiness, des¬ 
pondency ; let patience, agreeableness, optimism, and 
good cheer reign in their stead. 

Good teeth are attractive and are necessary to diges¬ 
tion; decayed teeth breed germs and cause indigestion 
and a bad breath. If your teeth are defective have them 
treated for the sake of beauty and health. Keep them 
clean and shining; never go to bed without having cleansed 
them thoroughly. 

The mouth is important in considering the beauty of 
the face. A loose looking mouth indicates careless physi¬ 
cal habits, and a lax mentality; the corners of the mouth 

33 







should be firm, but not drawn down; that ‘ ‘ down at the 
mouth” expression is one which everybody dreads to 
meet. Use the following exercise to make firm the cor¬ 
ners of the mouth and keep them up, and to invigorate 
the muscles of the cheek. Work before a mirror. 

Exercise 1. Place the fingers lightly on each cheek 
that you may feel the movement of the muscles, then 
draw the mouth into a slight smile without using the 
muscles around the eye. 

When you have tried that, to be sure that you do not 
use the muscles around the eye, place the tips of the 
second and third fingers just underneath the outer end 
of the eye and practice. Contract both sides together, 
and then each separately. Practice faithfully, and watch 
the mirror to see that you do not use wrong muscles, and 
make lines around the mouth. By such exercises you 
can gain perfect control of the expression of your face. 
To pat the cheek and lips with very cold water will aid in 
making those muscles firm and vital. 

Do not flatten the lips; fiat lips indicate a delicate 
constitution, age, or cruelty. Never bite or pick at them. 
Let them look kissable. To keep them so and to eradicate 
the lines around the corners of the mouth, use the fol¬ 
lowing exercise. 

Exercise 2. Place the thumb and middle finger on the 
lines at each end of the upper lip; press the forefinger 
down in the center to form the “cupid’s bow”; then draw 
the thumb and middle finger up to the first finger, pinch¬ 
ing gently the lip together. Use a little cold cream on 
the fingers. This gives a full rosy lip and eradicates the 
lines caused by the lips flattening and the cheeks sagging 
forward. On the lower lip place the thumb and first 
finger on the lines, and draw them to the center. Prac¬ 
tice this for a minute or two each day. 

Keep your mouth closed except when using it; a mouth 
hanging open indicates a weak or inactive mentality. 
Avoid making any kind of grimaces, or using your mouth 

34 








or facial muscles unnecessarily when you talk or listen. 
It detracts from your force of speech, is a waste of nerve 
force, produces wrinkles, and shows a lack of culture. 

The nose should be thoroughly cleansed before retir¬ 
ing. It is the strainer of the air that goes into the lungs; 
it is therefore important that it be kept clean. 

If a nose is too short or too pug, it can be helped 
considerably by giving it a gentle stretching or pulling 
down at night before retiring; at the same time concen¬ 
trate your thought upon your purpose. Never do that 
except when you can concentrate upon it. 

If the nose be too small, use the following exercise 
every day, and you will get results in time. Do not be 
impatient; remember it is a matter of growth. 

Exercise 3. Have the head well poised, neck relaxed, 
eyes closed, face relaxed. Take a deep breath, then hold 
nostrils closed with thumb and finger and breathe against 
them gently, long enough to count four slowly; open 
nostrils and exhale gently. Repeat seven times. Prac¬ 
tice every day. 

If the ears stand out too far from the head they should 
be bandaged down every night with a strip of cloth 
taken under the chin and pinned on top of the head; or 
better, let them be laid smoothly back under a thin cap 
that will hold them close. 

To take away the lines from in front of the ear, as 
they sometimes come when the cheeks sag, use the fol¬ 
lowing method : 

Exercise 4. Place the ends of your fingers on the 
bottom of the ear and close behind it, and press firmly 
backward several times; then place the fingers in the 
edge of the hair around and back of the ear, and press 
firmly back and upward to draw the lower ear and loose 
skin back, several times; then place the fingers a little 
farther up in the hair, pressing until you get up to the 
crown. This stimulates the muscles and makes them 
more vital; work before a mirror, and hold the thought 
of youth and vigor. 


35 





LESSON TEN 

Facial Expression 

“The face is an open book that may be known and 
read by all.” It tells of the mental calibre, of the phys¬ 
ical habits, of the degree of culture, of the power of self- 
control. In this lesson we shall consider the remoulding 
of the expression of the face. The secret of success in 
this lies in the fact that thought is back of the expres¬ 
sion; so to express your ideal of beauty you must work 
on the thought as well as on the face. 

The most important feature in the beauty of the face 
is the eye; the shape, the setting, and the expression, are 
of more consequence than the color. An open eye por¬ 
trays an open mind. Many persons would have larger 
eyes if they would relax the brow and eye muscles, and 
open their eyes wide several times a day. 

If you see lines coming in your face about the eyes, 
take it as a warning that you are misusing the muscles 
there. Frowning, squinting, sneering, and similar habits 
disfigure the face. Constantly raising the brow wrinkles 
the forehead. Squinting or frowning contracts the 
muscles around the eyes, making them smaller. Relax 
these muscles, rest the eyes or have them treated, but 
do not frown or squint. Watch yourself in the mirror 
when alone to find your own bad habits and correct them. 

To rest or relax the eye, place yourself in a well- 
poised or relaxed position. Close the eyes, relax the 
face, take a deep rhythmic breath; when you exhale 
try to feel the breath making a vibration in the bridge 
of the nose between the eyes. Repeat seven times. It 
is restful and soothing. If you cannot get it satisfac¬ 
torily at first, try humming a low tone softly during the 
exhalation, throwing the tone up into the bridge of the 
nose; you can then feel the vibration distinctly. The 

36 






percussion caused by the vibration stimulates the mucous 
membrane. This tone breathing is used for catarrh, hay- 
fever, asthma and cold in the head. 

Here is an exercise that will help to eradicate lines 
below the eye: As you inhale look as straight up as 
you can without moving the head; as you exhale close 
eyes gently. Repeat, looking up to right, close eyes; then 
up to left, close eyes; then with eyes closed take three 
rhythmic respirations. 

Do not exercise the eyes longer than a minute or two 
at a time. 

Without turning the head roll the eye-balls up, down, 
to right, to left, and around very slowly. Be very gentle 
in this exercise and watch that you do not disturb the 
muscles about the eyes, nor raise the brow. This will 
strengthen the eyes, give a better expression, and make 
them more brilliant. 

For “crows’ tracks” around the eyes, place the balls 
of the fingers at the outer end of the eye, give a gentle 
deep pressure, pushing the fingers up to the crown, let¬ 
ting them separate as they go through the hair. Stop 
squinting. 

For flacid cheeks place the balls of the fingers between 
the outer end of the eye and the ear; give a deep gentle 
pressure upward toward the eye, then toward the ear, 
moving the underlying muscles. Raise fingers, place them 
up nearer the hair, and repeat; continue the movement 
up to the crown. Start again behind ears and repeat 
same. 

For a wrinkled neck, start the pressure behind and 
below the ears, giving the lateral movement, working 
toward the crown. Around the back of the neck work 
with a deep pressure backward and down. 

Keep the eyebrows smooth and the outline of them 
clear. For the perpendicular lines between the brows, 
place fingers on each side of the bridge of the nose be- 

37 





tween the eyes; press firmly upward to the line of the 
brow, then press outward over the brow and temple up 
through the hair toward the crown. Stop frowning, and 
relax that muscle over the brows that draws them to¬ 
gether. 

To smooth out lines across the forehead, first stop 
raising the forehead. Place the balls of the fingers over 
the brows and give a firm pressure, pushing upward to 
the roots of the hair, then work with the lateral move¬ 
ment of the fingers up towards the crown. 

Work before a mirror always and you will see this 
scalp treatment draws the muscles of the face upward, 
relieving the face of tired lines. The renewed circula¬ 
tion makes them more vital and firm. Practice this every 
night before going to sleep, that the face may be better 
rested, and let the rested expression sleep on it. 

A cold bath every morning is excellent for a wrinkled 
neck. Stiff, tight collars are harmful to health and 
beauty. They impede the circulation and cause nervous 
tension. A good circulation through the neck promotes 
a good complexion and a healthy scalp. 

To reduce a fat chin, first get the head well poised, 
the neck relaxed, the chin tilted up rather than down. 
If the neck is short, stretch it a little. Rub deeply from 
the middle under the chin backward toward the ears; 
it is easier to do this with the backs of the hands, letting 
the knuckles meet under the chin, then drawing them 
back toward the hair. The kneading must be a deep and 
rapid movement. Then place the finger tips in the edge 
of the hair behind and below the ears, and work toward 
the crown as for a wrinkled neck. 

If the skin is dry and harsh, a cold cream skin food 
applied at night is good to use until the system is toned 
up. Cleanse the skin thoroughly before applying the 
cream. If there is soot or dust on the skin, it is well to 
wipe off carefully and thoroughly the first application of 
cream, then apply more to the cleansed skin. Before 

38 





going out where the face will he exposed to dust, it is 
better to cleanse the skin with cold cream and apply a 
little rice powder to prevent the dirt from getting into 
the pores; it protects the skin. If cold cream is applied 
to the face and neck let every movement of the hand in 
application be upward and back—never down. Be care¬ 
ful not to stretch the skin in rubbing. Rapid tapping 
and light slapping are better than rubbing in any treat¬ 
ment of the face and neck, even in applying cold cream. 
The percussion and vibration are needed to either stim¬ 
ulate or reduce. 

I pray you avoid the constant use of cosmetics. 

During all such work hold a vivid picture in mind of— 
not what you are, but what you desire to become. 


39 






LESSON ELEVEN 

Cleanliness 

Bodily cleanliness is essential to health and beauty. 
This means the skin, hair, teeth, nails, ears and eyes must 
be well cared for every day. 

Water is the oldest and most valuable toilet article 
known, and one which every person should be able to 
afford, since two-thirds of the earth’s surface is covered 
with it. It is useful for both internal and external lava- 
tion. It is necessary to take water internally for the 
thorough and speedy elimination of the waste and poison¬ 
ous matter; and externally it is necessary to cleanse the 
skin that it may perform properly the functions of elimi¬ 
nation and respiration. 

There are various kinds of baths which we have not 
space to discuss, but for cleanliness the body should have 
a thorough bath in tepid water, with soap and friction, 
twice a week or oftener; how often depends upon the 
condition of the skin, the place of residence, and the 
nature of occupation. The use of a bath brush is ad¬ 
vised, with bristles not too close together, so it can be 
kept clean and easily dried. 

A thorough rub-down of the entire body with a bath 
towel or coarse towel taken upon arising is cleansing and 
invigorating. An excellent method is to take a package 
of “Hygienic Bath Salt”—if you cannot procure that use 
a quart of ordinary salt, and dissolve in six quarts of 
water. Take two dozen small bath towels, dip them into 
it, and dry; fold away without ironing. Each morning 
rub down with one of them; then take the palms of the 
hands and rub over the entire body. It is very invig¬ 
orating and especially good if you feel lethargic or drowsy 
upon awakening. 

A cold sponge bath upon the neck, chest and arms, 
followed by vigorous friction, taken every morning, pro- 

40 






motes a good condition of the skin, accelerates the circu¬ 
lation and inures to cold. 

Colds in the first stage are easily checked by cleansing 
the nose, throat and mouth with some wash, such as 
diluted listerine, salt water, or a mild disinfectant; draw 
it up through the nose from the palm of the hand, and 
gargle the throat; then breathe freely and fully of fresh 
air, and stimulate the circulation by exercise. Be sure 
there is normal elimination. Dust and foul air are the 
most common causes of a cold; draughts are not so dan¬ 
gerous as they are feared when they bring in fresh air. 

If you are where there is much smoke or dust, it is 
well to wash the face before retiring, with soap in the 
water; and if the skin is dry and inclined to wrinkle, it 
is better to apply a good cold cream after the cleansing, 
as a skin food; pat and press it into the skin, then wipe 
carefully with a cloth. 

Soap is composed of fat and alkali. If it contains too 
great a proportion of alkali, it dries the skin; therefore 
be careful as to the kind of soap you use. The Conti- 
brand of castile is considered pure and good. Never rub 
the face downward in washing, drying, or applying cold 
cream. 

In the morning, or any other time you wish your face 
to look and feel refreshed, take a basin full of very cold 
water, tie your hair back in a towel, take in a full breath, 
then immerse your entire face in the water and keep it in 
a few seconds. Repeat eight or ten times, then pat the 
face dry with a towel, remembering not to wipe it down¬ 
ward. This brings the color to the cheeks, refreshes the 
eyes and makes firm the facial muscles. When dry, take 
a coarse cloth, or the balls of the fingers will do, and for 
a minute or so pass it over the skin of the face so lightly 
you can scarcely feel it—just the lightest possible touch. 
This is stimulating and soothing and helps to produce 
that “peach-blow complexion.” 

41 






You should take as special care of the hands as of the 
face. Wear rubber gloves if you have housework to do 
or have to keep them long in soapy water. Every day 
when you wipe them take a damp part of the towel over 
the thumb and push back the cuticle to prevent its grow¬ 
ing down on the nail; make a habit of polishing your nails 
on a dry part of the towel every time you wipe them, 
and it will very nearly keep them in good condition. Use 
a file to shorten and shape them rather than scissors. 
The nail can be more pointed on a tapering finger than 
on a blunt finger. The shape of the nail should conform 
somewhat to the shape of the finger tip. To clean under 
the nail use wood rather than metal; it is best to wrap a 
tiny flake of cotton around the sharp point of an orange 
stick. A drop of honey-almond lotion or cold cream is 
good for the nail. To remove stains from the hands or 
nails you will find lemon juice, pumice soap, or peroxide 
of hydrogen effectual. If your hands chap in the winter 
try washing them with a handful of fine cornmeal or 
oatmeal bran instead of soap, and dry carefully. 

The care of the hair is important. It collects dust 
and must be well brushed every day, preferably at night 
before retiring. Never use a brush or comb anyone else 
uses. Keep your brush and comb perfectly clean; a little 
ammonia in the water helps to clean them. Ammonia 
and borax are not good in the water to wash the hair. 
The water should be soft, but rain water, boiled water, 
or bran water, is better to soften it. Take one pint of 
bran and one gallon of water and boil for fifteen minutes; 
then add a sufficient quantity of this to your water to 
soften it. Do not use soap on the hair, but put it into the 
water. Tincture of green soap or castile is considered 
the best for this. The hair must be thoroughly rinsed, 
and it will dry more quickly if wiped with hot towels 
and fanned; the sunshine is fine for the hair when it is 
hanging down drying. Oily hair needs to be washed 
oftener than dry hair. In many cases straight, soft hair 
can be brushed into fluffiness, so that it may be arranged 

42 






more becomingly. If hair is too dry, or thin, or has a 
tendency to grayness, olive oil applied at the roots with 
a medicine dropper and thoroughly rubbed in with the 
fingers is good for it. If the eyebrows are thin, olive oil, 
vaseline or lanoline rubbed in at night will cause them 
to grow r . Do not apply elsewhere on the face for that 
reason. 

Use common sense and judgment in every detail of 
your toilet; they are your safest teachers. 







LESSON TWELVE 

Mental Control 

Character, behavior, appearance, and manner are the 
expression of one’s habit of thought. How carefully, 
then, should we be trained to think, and how carefully 
should we control our thoughts. 

Realize to begin with, that thought determines char¬ 
acter, and produces that which one says and does. “You 
are a sculptor, thought is your chisel.” Hence the im¬ 
portance of holding an ideal in the mind, and that ideal 
must be the highest conception of which the mind is 
capable. When an ideal is steadfastly held, the speech 
and manner must conform to it. 

Emotions mold your face as clay in the hands of a 
potter. Every hard feeling, every evil thought, every 
unkind remark, every mood of anger or irritability, every 
quarrel in which you indulge, leaves its scar on your 
beauty or your health. Do not try to excuse yourself 
by saying you did not “feel well.” If you thought and 
acted better, you would feel better. 

You must study to be governed by reason rather than 
by emotion or “feeling.” Employ your will power to 
put the reason in command of the feelings. Exercise of 
the will and the reason help you to acquire mental con¬ 
trol. 

Relaxation of mind is also an important factor in men¬ 
tal control. You must be able to relax the mind at will 
—to cease willing, to let go mentally of everything. It is 
restful, it conserves the nerve force, it enables you to 
focus your mind instantly upon the matter in hand and 
to concentrate at the dictation of your will. 

Breath control attained through breathing exercises 
is a great aid in this development; it tones up and steadies 
the nerves. 


44 






Scientists tell us that emotions, which are really kinds 
of thoughts, produce chemical changes in the bodily 
structure. Anger and fear are positively injurious men¬ 
tally and physically; they are incompatible with health, 
beauty and happiness. 

Fear is the ghost of something you think may happen; 
have caution, prudence, forethought, then fear will be 
unnecessary. It never helps; it always incapacitates. 
Notice how many times a day you say: “I’m afraid—” 
and stop it. When fear is gone nervousness and tension 
will go. 

Happiness is a great aid to health and beauty; and 
the delightful truth about it is, that it is a habit, and it 
may be cultivated by anyone. Here’s your chance to 
use your “mental control.” To be really happy you 
must be honest, sincere, truthful, kindly, cheerful, char¬ 
itable in judgment, forgiving and courteous. Smile and 
do the best you can, and don’t take life any more seri¬ 
ously than you have to. Too many have lost the little 
health and beauty they had by attaching too much im¬ 
portance to trivialities. Care for the things which are 
most worth while; study the universe, and think of eter¬ 
nity, to gain breadth of vision. This attitude of mind 
makes for health and beauty. 

If, at any time, you need to change your state of mind 
quickly, just change your physical attitude; raise your 
chest and chin, and look up, breathe deeply, straighten 
your spine, and smile. A quick change in the circulation 
will change the current of thought or the mood. 

Look in the mirror and study the expression of your 
own face; see for yourself what changes could be made 
there for the better; think of the character you would 
like to express, then cultivate those particular traits in 
your thought, and embody them in your daily life. You 
cannot put on an expression like a mask and expect it 
to remain on. Your face expresses your habit of thought. 

45 






Remember thought is the seed of physical expression; you 
cannot fill the mind with disquietude, complaints, sick¬ 
ness, and have the body express serenity, happiness, 
health. Discord is dis-ease; harmony of thought per¬ 
meates the whole system, and love is a wonderful tonic. 

To retain a youthful spirit one’s mind must be occu¬ 
pied with general interests; avoid becoming narrow and 
selfish; keep informed of the world’s progress, take par¬ 
ticular interest in some special movement, and be sym¬ 
pathetic with and responsive to young people. 

The secret of a youthful figure is to retain a straight 
back, with a supple waist and joints. An excess of flesh 
should be kept down. 

The tone of voice may be a most attractive character¬ 
istic; it is well worth considering. It should be pitched 
neither high nor low. The voice is indicative of the 
emotional nature. Words convey the thought but the 
tone of voice conveys the feeling—or, in other words, the 
mental attitude. A high, shrill voice indicates tension 
of mind and throat. There is need to change the mental 
attitude and to relax the throat. A mumbling voice indi¬ 
cates a need to articulate with the lips and tip of the 
tongue. Both of these conditions affect one’s facial ex¬ 
pression, and therein, one’s beauty; and the tone of voice 
resulting affects other people’s health. It has been said 
that ninety per cent of all daily friction is caused by 
mere tone of voice. Cultivate a quiet, sweet toned voice. 

The form and texture of the hand and the manner of 
using it are indicative of character and of culture. Take 
care of your hands. Learn to use them daintily, artisti¬ 
cally. Do not strain the muscles of the hands any more 
than is really necessary for the work you have to perform. 
Never lean your head on your hands. Remember that in 
all movements of the hand and arm the motive power 
comes first through the shoulder, then the elbow, then 
the wrist, lastly into the hand. When you use your hand 

46 






or arm, try to sense or feel that the power comes from 
the shoulder. Tense the hand as little as possible; study 
to relax it, and you will find it expressing more grace and 
beauty. 

The foot is also very expressive. To have poise and 
grace of carriage you must be comfortably shod. Never 
wear a shoe quite as short as the foot. The slender foot 
is more in accord with the classic type. The longer shoe 
tends to make the chubby, or broad foot grow more slen¬ 
der as well as look so. A well dressed foot indicates a 
degree of culture. Everyone cannot afford expensive 
shoes, but everyone can have clean shoes, well laced, or 
buttoned, and hose of the same color, well supported. 

Never let your dress be conspicuous. Always let what 
you wear be subordinate to what you are. Study to wear 
color and style that will enhance your personality and 
make it the dominant note. The simpler a girl dresses 
the more attractive she is. Her personality is not suffi¬ 
ciently developed to counterbalance an elaborate toilet. 
As a woman grows older she must give more care to her 
person and more consideration to her toilet, and she may 
wear richer materials and jewels. 

So we find that beauty is not “only skin deep,” but 
that it depends upon the character of the bones, the 
muscles, the nerves, and the blood, and is decidedly 
affected by the taste one displays in making her toilet; 
and above all, as Robert Burns has so well expressed it: 

“But it is not her air, her form, her face, 

Tho’ matching Beauty’s fabled queen, 

Tis the mind that shines in ev’ry grace, 

An’ chiefly in her roguish een.” 


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SEP 27 1913 






